Personal trainer Ryan Evers provides the good oil on getting your body back to peak health after accident or trauma.
As a calisthenics ace and a personal trainer, you can understand why Ryan Evers (above) delayed going under the knife when he took a tumble swinging from one bar to the other, sustaining a meniscus tear and a ruptured ACL in his right knee.
But now that he’s almost completed his nine months of post-surgery rehab, he’s a bona fide expert on all things recovery.
“To be honest the rehab has been pretty good for me — my physio cant believe how advanced my recovery has been,” Ryan tells Men’s Style.
“Because I was fit before my operation, it meant my muscle memory was better then most. I also did a lot of pre-op exercises that really helped the recovery. I cycled on a spin bike at least five days a week for 40 minutes the month before the operation to get my knee muscles ready.
“Having my operation at the end of last year was like taking 20 steps back for me, more so because it affected my work and training. But on the flip side, by having the operation it also meant that I can eventually surf again!”
With eight months of rehab under his belt, these are Ryan’s top four tips for recovering from injury.
1. Get moving pre-op
“This one is for those who need to have a reconstruction or operation, and believe me, there are quite a few of us! Get your muscles moving pre-operation! I spent a good amount of time on the bike cycling and getting my knee moving and muscled primed. I truly believe that by doing this it sped up my recovery time.”
2. Listen to your physio and make regular appointments
“Regardless of whether you’re coming back from surgery, injury or if you just train hard frequently and are not giving back to your body, I highly suggest that if you’re an active individual you should make appointments with a physio, and actually listen to what they have to say! They can help identify and work on imbalances to help prevent you from getting sidelined in the first place so I think this is imperative.”
3. Take magnesium supplements
“Magnesium levels drop really quickly when you exercises, especially when you train hard! You may find that if you exercise for long periods you start to get muscle cramps, this is often because you are magnesium deficient so I suggest taking it daily, or at least on the days you train. My go-to brand is Body Science because their products are meticulously tested so they are safe for athletes to use.”
4. Come back slowly
“Take it easy, start with walking, then cycling. If you’re having a rest day or if you’re coming back from injury it’s still good to move your body and get your muscles working so they don’t get stiff and sore. Running is also good if you take it easy, and it also strengthens the muscles around your knees and ankles.”